Are You Right For The Keto Diet?

 Are You Right For The Keto Diet?

Nowadays it seems that everyone is talking about a ketogenic (in short, keto) diet - a plan to eat very low carbohydrate, medium protein, high fat foods that makes your body a fat-burning machine. From weight loss, lowering blood sugar, fighting inflammation, reducing the risk of cancer, increasing energy, reducing aging, Hollywood stars and professional stars have publicly criticized the benefits of this diet. So is Kato something you need to think about? Below is a detailed description of what is in this diet - to find out the pros and cons as well as the problems.

What is Keto?

The body generally uses glucose as the main source of fuel for energy. When you are on a keto diet and you only eat a few carbs that contain very little protein (excess protein can be converted into carbs), your body mainly switches its fuel supply to run on fat. The liver makes ketones (a type of fatty acid seed) from fat. These ketones become a source of fuel for the body, especially in the brain which consumes a lot of energy and can drive either glucose or ketones.

When the body produces ketones, it enters a metabolic state called ketosis. Fasting is the easiest way to achieve ketosis. When you are fasting or eating very low carb and only moderate amounts of protein, your body turns to fat stored for fuel. That's why people lose a lot of weight on Keto's diet.

Benefits of Cato Diet

The Keto diet is not new. It began to be used as a medical therapy to treat epilepsy in children in the 1920s, but when anti-epileptic drugs came on the market, the diet recently fell into disrepair. Given the success of reducing the number of seizures in epilepsy patients, more and more research is being done on the dietary potential of treating neurological disorders and other chronic diseases.

    Neurodegenerative Diseases New research suggests the benefits of keto in Alzheimer's, Parkinson's, autism and multiple sclerosis (MS). It can also be protective against brain injury and stroke. One theory for the neuroprotective effects of keto is that the ketones produced during ketosis provide extra fuel to brain cells, which can help these cells resist inflammation caused by these diseases.
    Obesity and weight loss. If you are trying to lose weight, the Keto diet is very effective as it helps your body to get rid of fat. Constant hunger is the biggest problem when you try to lose weight. The keto diet helps prevent this problem because reducing carb consumption and increasing fat content increases satiety, making it easier for people to follow a diet. According to one study, obese test subjects lost weight at 24 weeks with a significantly lower carb diet (20.7 lbs) compared to a low-fat diet (10.5 lbs).
    Type 2 diabetes. In addition to weight loss, the Keto diet also helps increase insulin sensitivity, which is ideal for anyone with type 2 diabetes. According to a study published in Nutrition and Metabolism, researchers have found that diabetics who ate a low-carb keto diet were able to significantly reduce their dependence on diabetes medications and eventually reverse it. In addition, it improves triglycerides and other health markers such as lowering LDL (bad) cholesterol and raising HDL (good) cholesterol.
    Most people are not aware that glucose is the main fuel for cancer cells. This means that proper diet can help stem the growth of cancer. Because keto diets are low in carbs, they deprive cancer cells of their primary fuel source, sugar. When the body produces ketones, healthy cells can use them as energy but not cancer cells, so they are effectively facing death. As early as 1987, studies on the Keto diet showed that many cancerous tumors already had low growth and survival.

Comparison of standard American, Paleo and Cato diets

(As a% of total calories)______ Cards ______ Protein _____ Fat

Standard American Diet _____ 40-60% ____ 15-30%____ 15-40%

Paleo diet_____ 20-40% _________ 20-35% _________ 25-50%

Keo Diet ______- 10% __________ 10-15% _________ 70-80%

The key difference between the Keto diet and the standard American or Paleo diet is that it has a lot less carbs and more fat. The keto diet results in ketosis with ketones rotating up to 0.5-5.0 mm. This can be measured using a home blood ketone monitor with ketone test strips. (Please be aware that testing for ketones in urine is not accurate.)


How to prepare keto diet

 

1. In carbohydrates

In most people, to achieve ketosis (getting ketones at 0.0 mm), they need to limit carbs somewhere between 20 to grams0 g (g) / day. The actual amount of carbs can vary from person to person. In general, a person is as resistant to ketosis as they are to insulin. While some insulin sensitive v thalites exercise vigorously, they consume more than 50 g / day and may remain in ketosis, while individuals with type 2 diabetes and insulin resistance may need to move closer to 20-30 g / day.

One is allowed to use net carbs when calculating carbs, i.e. total carbs minus minus and sugar alcohol. The concept of net carb is simply to include carbs that raise blood sugar and insulin. Fiber has no metabolic or hormonal effects and therefore most sugars make alcohol. The exception is maltitol, which can have a negligible effect on blood sugar and insulin. Therefore, if maltitol is on the list of ingredients, sugar should not be deducted from the total carbs.

The levels of carbs consumed and present in ketosis can also change over time depending on keto adaptation, weight loss, exercise habits, medications, and so on. Therefore, one should measure his / her ketone level regularly.

In terms of overall diet, carb-dense foods like pasta, cereals, potatoes, rice, beans, tasty sweets, soda, juice, and beer are not suitable.

Most dairy products contain carbs in the form of lactose (milk sugar). However, some are low in carbs and can be used regularly. These include hard cheese (parmesan, cheddar), soft, high-fat cheese (brew), full-fat cream cheese, heavy whipping cream, and sour cream.

Carb levels below 50 grams per day usually fall below:

    5-10 g carbs from protein-based foods. Eggs, cheese and shellfish will carry some remnants of gram carbs from natural sources and marinades and spices will be added to them.
    10-15 grams of carbs from non-starchy vegetables.
    5–10 g carbs from nuts / seeds. Most legumes contain 5-6 grams of carbs per ounce.
    5-10 g carbs from fruits like berry, olive, tomato and oc avocado.
    5-10 grams of carbs from composite sources such as low carb desserts, high fat dressings or very low sugar drinks.

1. Drinks

Most people need at least half a gallon of total fluid per day. The best sources are filtered water, organic coffee and tea (regular and deaf, non-vegetarian), and almond and coconut milk. It is best to avoid dietary sodas and drinks as they contain artificial sweeteners. If you drink red or white wine, limit to 1-2 glasses, dryer is better. If you are a drinker of thoughts, avoid sweet mixed drinks.

2. Protein

The keto diet is not a high protein diet. This is because the protein increases insulin and can be converted to glucose through a process called glucosogenesis, therefore, prevents ketosis. However, the Keto diet should not be low in protein either as this can lead to a decrease in muscle tissue and function.

The average adult needs about 0.8-1.5 grams of lean mass per day. It is important to calculate based on thin body mass, not total body weight. The reason is that protein is not necessary for fat mass, only thin muscle.

For example, if one weighs 1 l0 pounds (or 1/0 / 2.2 = and 68.1 kg kg) and has 20% fat content (or animal body mass% 0% = .1 68.1.1 kg) If x 0.8 = .5 = .55 kg) then protein may be required from 44 (= 54.55 x 0.8) to 82 (= 54.55 x 1.5) g / day.

Those who are insulin resistant or are on a keto diet for therapeutic reasons (cancer, epilepsy, etc.) should aim to move closer to lower protein limits. There is a high limit for those who are very active or athletic. For everyone who uses a keto diet for weight loss or other health benefits, the daily protein intake may be somewhere in between.

The best sources of high quality protein include:

    Organic, fried eggs (6-8 g protein / eggs)
    Grassy meat (6-9 g protein / ounce)
    Animal-based sources of omega-3 fats, such as wild-caught Alaskan salmon, sardines and oncovis and herring. (6-9 g protein / ounce)
    Cashews and seeds, such as macadamia, almonds, pecans, flax, hemp and sesame. (4-8 g protein / quarter cup)
    Vegetables (1-2 g protein / ounce)

3. Fat

After finding the right amount to eat carbs and proteins, the rest of the diet comes through fat. Keto diet must contain fat. When enough fat is eaten, body weight is maintained. If one wants to lose weight, one should eat less dietary fat and instead rely on stored body fat for energy expenditure.

(As a% of total calories)____ Lose weight _______ Lose weight

Carb ____________________ 5-10% ________________ 5-10%

Protein __________________ 10-15% _______________ 10-15%

Dietary Fat _____________ 70-80% _______________ 35-40%

Stored body fat ___ 0% ___________________ 35-40%

For people who consume 2000 calories a day to lose weight, the daily fat intake is around 156-178 g / day. For large or highly active individuals with high energy requirements for weight gain, fat intake can exceed 300 g / day.

Most people can tolerate high fat intake, but certain conditions, such as gallbladder removal, can affect the amount of fat consumed in a single meal. In such cases, frequent meals or the use of bile salts or lipase-containing pancreatic enzymes may be helpful.

Avoid eating trans fats, high refined polyunsaturated oils, as well as omega-6 polyunsaturated fats.

The best foods to get high quality fat include:

    Oc Vocado and av Vocado oil
    Coconut and coconut oil
    Grass butter, ghee and beef fat
    Organic, crushed heavy cream
    Olive oil
    Aromatic substances from grazing pigs
    Medium chain triglycerides (MCT)

MCT is a specific type of fat that is metabolized differently than regular long-chain fatty acids. Even before glucose, the liver can use MCT for rapid energy production, which can increase the production of ketones.

Concentrated sources of MCT oil are available as supplements. Many people use them to achieve ketosis. The only food in MCT is coconut oil. Two-thirds of coconut fat is extracted from MCT.

Who should be careful in keto diet?

Keto diet is very safe for most people. However, there are some people who need to take special care and consult their doctor before taking such a diet.

    Medications for diabetes. Doses may need to be adjusted as blood sugar decreases with a low carb diet.
    Taking high blood pressure medications. Low blood pressure with a low carb diet may require dose adjustment.
    Breastfeeding people should not follow a strict carb diet as milk can reduce the body's intake of carbs by about 30 grams per day. Therefore, take at least 50 grams of carbs daily while breastfeeding.
    People with kidney disease should consult their doctor before taking Keto diet.

General Anxiety with Cato Diet

    Not able to reach ketosis. Make sure you don't eat too much protein and that there are no hidden carbs in the packaged foods you use.
    Eating the wrong fats like highly refined polyunsaturated corn and soybean oil.
    Symptoms of "keto-flu" include mild headache, dizziness, headache, fatigue, cerebral palsy and constipation. When in ketosis, the body tends to excrete more sodium. If one does not get enough sodium from the diet, symptoms of keto-flu may appear. This is easily remedied by drinking 2 cups of broth (with extra salt) daily. If you exercise hard or your sweating rate is high, you will need to add more sodium back.
    Dawn effect. Normal fasting blood sugar is less than 100 mg / dL and most people with ketosis reach this level if they do not have diabetes. However, in some people, blood sugar rises during fasting, especially in the morning, on Keto's diet. This is called the "dawn effect" and a normal circadian increase in morning cortisol (stress hormone) stimulates the liver to produce more glucose. If this happens, make sure you don't consume too much protein at dinner and don't be too close to bedtime. Stress and low sleep can also increase cortisol levels. If you are insulin resistant, you may also take longer to achieve ketosis.
    Low let theatrical performance. Keto-conversion usually takes about 4 weeks. During which, instead of doing intense workouts or training, switch to something that is less energetic. After a period of adaptation, ath athletic performance generally returns to normal or better, especially for endurance sports.
Keto-acne is not a common side effect of diet. Possible causes include the production of acetone (a type of ketone) in sweat that causes skin irritation or nutrient deficiencies with proteins or minerals. Shower immediately after exercise and make sure you have eaten a nutritious whole food.
    Ketoacidosis. This is a very rare condition when the level of ketone in the blood goes above 15 mm. Properly prepared keto diet does not cause ketoacidosis. Medications for SGLT-2 inhibitors for type 1 diabetes, type 2 diabetes, or some conditions such as breastfeeding require greater caution. Symptoms include drowsiness, nausea, vomiting, and rapid shallow breathing. Mild cases can be solved by mixing mild bicarbonate with mild orange or apple juice. Severe symptoms require immediate medical attention.

Is Keto safe to live in the long run?

This is an area of ​​some controversy. Although there have been no studies showing long-term side effects on keto diet, many experts now believe that the body may develop "resistance" to the benefits of ketoosis if it is not taken regularly. In addition, a very high-fat diet in the long run is not suitable for all body types.

Cyclic boy diet

Once you are able to consistently produce more than 0.5 mm of ketones in the blood, it is time to get the carbs back into the diet. Instead of eating only 20-50 grams of carbs / day, you can increase it to 100-150 grams in those carb-feeding days. In short, 2-3 times a week will suffice. Ideally, this strength training is also done on the day you increase your protein intake.

This approach to cycling may make the diet plan more acceptable to some people who avoid removing certain of their favorite foods permanently. However, it can reduce determination and commitment to keto diets or trigger binges in susceptible individuals.

Carol Chuang is a certified nutritionist. She holds a master’s degree in nutrition and is a certified gluten practitioner. She specializes in metabolic typing and functional diagnostic nutrition.